Te hikoi i runga i te mīhini omaHe huarahi pai tēnei hei whakauru i te whakakori tinana ki roto i ā tātou mahi o ia rā, hei pupuri hoki i a tātou kia ora tonu ahakoa te āhua o te rangi i waho. Heoi, ki te mea he hou koe ki ngā mīhini oma, ki te whakaaro rānei koe kia pēhea te roa o te hikoi hei whakanui ake i ō painga hauora, kei te wāhi tika koe. I roto i tēnei tuhinga, ka tūhuratia e mātou te roanga pai o te hikoi i runga i te mīhini oma, me te whakaaro ki ngā āhuatanga maha hei āwhina i a koe ki te whakatutuki i ō whāinga hauora. Nō reira, kia tirohia hohonutia!
Ngā āhuatanga hei whakaaroaro:
1. Taumata Hauora: Ko te mea tuatahi hei whakaaroaro ko tō taumata hauora o nāianei. Mena he tīmatanga koe, he tīmatanga rānei ki te whakakorikori tinana, he pai ake te tīmata me ngā hikoi poto. Tīmata ki ngā wā whakangungu 10 ki te 15 meneti, ā, ka piki haere te roa i te mea ka pai ake tō kaha me tō manawanui.
2. Ngā whāinga hauora: He mea nui anō hoki ō whāinga hauora ki te whakatau i te roa o ō hikoi i runga i te mīhini oma. Mena ko tō whāinga he whakaiti i tō taumaha, me roa ake pea ngā hikoi, 45 meneti ki te haora te nuinga. I tētahi atu taha, ki te arotahi koe ki te pupuri i tō hauora me tō oranga whānui, ka ranea te hikoi 30 meneti.
3. Wā e Wātea ana: Whakaarohia te wā ka taea e koe te whakarite mō te hikoi i runga i te mīhini oma. Ahakoa he pai ngā hikoi roa, he mea nui kia kitea he roa e rite ana ki tō kaupapa, ā, ka taea hoki te pupuri mō te wā roa. Kia maumahara, ko te auau te mea nui.
4. Te Kaha: He rite tonu te hiranga o te hikoi i runga i te mīhini oma. Ngāna kia piki ake te tere o tō ngakau kia paku kore ai koe e manawa engari ka taea tonu e koe te kōrero. Ka taea tēnei mā te whakanui ake i tō tere, te whakanui ake rānei i ō wā piki i te wā e hikoi ana, ka whakarei ake i te tahunga karori me ngā painga whānui mō te ngākau.
Kimihia te wāhi reka:
Nā te mea kua kōrerohia ngā āhuatanga hei whakaaroaro, me kimi te wāhi pai mō te whakangungu hikoi i runga i te mīhini oma. Hei tīmatanga, tīmata mā te hikoi i te tere taurite mō te 10 ki te 15 meneti, me te whai kia toru ki te whā ngā wā i te wiki. Whakanuia mārire te roa ki te 20 meneti, kātahi ki te 30 meneti i a koe e whakapakari ana i te manawanui me te whakamarie.
Mō te hunga hikoi waenga, he pai pea te hikoi mō te 30 ki te 45 meneti, e toru ki te rima ngā wā i te wiki. Tāpirihia he whakangungu wā poto mā te tāpiri i ngā tere poto, i ngā pikinga rānei hei wero i a koe anō, hei whakapai ake hoki i tō mahi.
Ka taea e ngā kaihīkoi matatau te mahi whakakori tinana mō te 45 meneti ki te kotahi hāora e rima ngā wā i te wiki hei pupuri i te hauora me te whakatutuki i ngā whāinga whakaiti taumaha, ā, kia tutuki ai hoki ngā whāinga manawanui ā-hauora. Whakamātauria te whakauru i ngā wā okiokinga me ngā huringa pikinga hei tāpiri i ngā wero.
Kia maumahara, he aratohu whānui ēnei, ā, he mea nui kia whakarongo ki tō tinana. Mēnā ka pāngia koe e te ngenge, e te mamae rānei, kia tika te whakarerekē i tō āhua, ā, me toro atu ki tētahi tohunga hauora mēnā e tika ana.
hei whakamutunga:
Mō te roa o te hikoi i runga i te mīhini oma, he maha ngā mea hei whakaaroaro, tae atu ki tō taumata hauora, ō whāinga hauora, te wā e wātea ana, me te kaha. Mō ngā tīmatanga, e taunakihia ana kia tīmata ki ngā wā whakangungu poto ake, ā, kia piki haere te roa, engari ka taea e ngā kaihīkoi matatau te whiriwhiri i ngā hikoi roa ake hei whakatutuki i ngā whāinga motuhake. Ko te mea nui ko te auau me te kimi i te roa e rite ana ki tō momo noho, me te whakarite i tētahi mahinga whakakori tinana pumau e whakarei ake ana i tō hauora me tō oranga whānui. Nō reira, piki ki runga i te mīhini oma, kimihia te roa pai rawa atu, ā, kia pai tō haerenga ki te oranga hauora!
Wā tuku: Hōngongoi-05-2023